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  • Alice

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    Thuỳ Dương
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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    7 views3 pages

    Alice

    Uploaded by

    Thuỳ Dương

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Alice - 1m55 - 43kg

    Tổng Calo = 1900


    Protein = 90g, Carb = 160g, Fat = 73g Day 1

    Day 2

    Day 3

    Day 4
    Bài tập Số set
    Barbbell Squat 3x10
    Lunges 2x8 ( 1 chân )
    Glute Kickback 4x8
    Leg Curl 2x8 ( 1 chân )
    Crunch 3x10

    Lat Pulldown 3x8


    Hyperextensions 3x6
    Barbbell Curl 3x7
    Dumbell Bench Press 2x8
    Plank 40s

    Deadlift
    Leg Extensions
    Cable Push Down
    Butt Lift
    Cable Pull Through

    Overhead machine
    Seated Cable Rows
    Glute Kick Back
    Crunch
    Đạp xe đạp 10p

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